B vitamins can promote energy metabolism in the body. Once lacking, it will lead to distraction and decrease the body's ability to manage emotions.

Because B vitamins are soluble in water and easy to metabolize, it is difficult to accumulate in the body for a long time, so they must be supplemented daily. Coarse cereals such as purple rice, buckwheat and red beans, green leafy vegetables such as small rapeseed, dairy products and eggs are all good sources of B vitamins.

draw

Foods rich in magnesium: eliminating anxiety

Insufficient intake of magnesium in human body will make nerve cells vulnerable to stimulation, unstable mood, and cause discomfort such as nausea, anxiety and insomnia.

Usually, you can eat more magnesium-rich foods such as green leafy vegetables, coarse grains, nuts and milk. Among them, the greener the green leafy vegetables, the more magnesium they contain.

There are oxalic acid and phytic acid in green leafy vegetables and coarse grains respectively, which affect the absorption of magnesium. It is suggested to blanch the vegetables with boiling water before frying them. When cooking coarse grains, soak them for a while in advance.

draw

Foods rich in iron: eliminating fatigue

Iron is an important component of hemoglobin, and increasing iron intake will help the human body restore energy and vitality.

Animal foods such as pig liver, chicken and fish are rich in heme iron, which is more easily absorbed by human body. At the same time, eat more foods rich in vitamin C such as broccoli and sweet pepper to promote the absorption and utilization of iron. Foods rich in zinc: eliminating depression

A comparative experiment at the University of Toronto in Canada found that compared with the normal population, the zinc concentration in patients with depression was lower, and zinc supplementation was helpful to relieve depression.

Nut foods such as peanuts, walnuts and pistachios are good helpers for zinc supplementation. Shellfish such as oysters, animal livers and lean meat are also high in zinc and can be eaten in moderation.

It should be noted that nuts are high in fat, so it is best not to eat more than one handful every day; People with symptoms such as oral ulcer, diarrhea and acute infection of digestive tract should not eat nuts.

The "Golden Rule" of Healthy Eating

A healthy diet not only helps us to regulate negative emotions, but also prevents diseases to some extent. How can I eat nutritious and healthy? Nutrition experts summed up six rules:

1

Stay away from processed foods.

According to a study published in the British Medical Journal, when people eat more than four servings of super-processed food every day, the risk of all-cause death is 6.2% higher than that of people who eat less than two servings every day.

Usually, it is best to avoid eating ham sausage, instant noodles, milk tea and other refined foods, try not to use cooking methods such as frying, and avoid eating too much oil, salt and trans fat. 2

eat a hearty breakfast

If you don't eat breakfast for a long time, the risk of obesity, hypertension, hyperlipidemia and diabetes will increase.

A qualified breakfast should include at least three kinds of food: starchy staple food such as bread and miscellaneous grains porridge, high-quality protein food such as eggs and lean meat, and fresh fruits and vegetables.

three

Have dinner early.

Eating dinner early is not only beneficial to digestion and absorption, but also does not affect sleep.

According to the best sleep time in the afternoon 10, it is best to eat dinner around 6 pm, not later than 7 pm.

four

Eat first, then eat.

Eating vegetables first, then meat, and finally eating rice, steamed bread and other staple foods will help reduce the peak blood sugar after meals, reduce blood sugar fluctuations and prevent hypoglycemia. Diabetic patients are especially suitable for this way of eating.

draw

five

Eat slowly and seriously.

Eating fast not only makes people fat, but also increases the risk of cardiovascular disease and diabetes. Chewing slowly is beneficial to better perceive the hunger and satiety of the stomach and promote the absorption of nutrients.

six

Cooking at home

Researchers at the School of Public Health of the University of Washington found that people who eat at home more than six times a week are not only healthier, but also have higher satisfaction and happiness in life.